7 Yoga Poses to Counteract Sitting

Spending hours sitting at a desk, driving, or lounging on the couch might feel comfortable in the moment, but it can wreak havoc on the body, leading to tight hips, lower back pain, poor posture, and decreased flexibility. Yoga offers a simple, yet powerful remedy to counterbalance the effects of prolonged sitting, helping you stretch, strengthen, and restore mobility. Certain stretches and yoga poses can help to effectively reverse the negative impact of sitting.

Top Yoga Poses to Counteract Sitting

Cat-Cow Pose (Marjaryasana): The Cat & Cow pose is a wonderful way to loosen the spine and relieve tension from the lower back and neck caused by sitting for extended periods. It also helps improve posture by encouraging flexibility and movement in the spine. It stretches and strengthens the back, promoting better posture and relieving tightness in the back and shoulders.

How to do Marjaryasana:

Start in a tabletop position with your wrists aligned under your shoulders and your knees under your hips.
Inhale as you drop your belly towards the floor, lift your chest, and gaze upward (Cow Pose).
Exhale as you round your spine, tuck your chin towards your chest, and draw your belly button up towards your spine (Cat Pose).
Flow between these two positions for several breaths.

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Cobbler's Pose (Baddha Konasana): Sitting for long periods can tighten the hip flexors and inner thighs. Cobbler's Pose opens up these areas, encouraging flexibility and reducing discomfort. It is excellent for opening the hips and relieving tightness in the groin, which commonly occurs from sitting in a chair for long durations.

How to do Baddha Konasana:

Sit on the floor with your legs extended.
Bend your knees and bring the soles of your feet together, allowing your knees to fall outward.
Hold your feet with your hands, and gently press your knees down towards the floor.
Keep your spine straight as you breathe deeply, feeling a stretch in your inner thighs and hips.

3. Downward Facing Dog (Adho Mukha Svanasana):

Downward Facing Dog is a rejuvenating pose that stretches the entire back body, from the calves and hamstrings to the lower back and shoulders. It is fantastic for decompressing the spine, improving circulation, and releasing tightness in the back and legs. It is also helpful in counteracting the hunched posture that often comes with sitting.How to do Adho Mukha Svanasana:

Start on your hands and knees in a tabletop position.
Tuck your toes under and lift your hips up and back to form an inverted "V" shape.
Keep your hands shoulder-width apart and your feet hip-width apart.
Press your heels towards the floor (they don't need to touch), and lengthen your spine.
Hold for 5-10 breaths, feeling a stretch along your spine, hamstrings, and shoulders.

4. Seated Forward Bend (Paschimottanasana):

The Seated Forward Bend is a calming pose that deeply stretches the hamstrings, lower back, and spine. It’s ideal for releasing tension in the posterior chain of muscles after sitting for long periods. It also activates the parasympathetic system, encouraging calmness and relaxation. How to do Paschimottanasana:

Sit with your legs extended straight in front of you.
Inhale and lengthen your spine, reaching your arms upward.
Exhale and fold forward from your hips, reaching for your feet, ankles, or shins.
Keep your spine as straight as possible, avoiding rounding your back.
Hold for 5-10 breaths, allowing your body to relax deeper with each exhale.

5. Half-lord of the Fishes Pose (Ardha Matsyendrasana):

Sitting for long stretches of time can cause stiffness in the spine. Ardha Matsyendrasana helps restore mobility to the spine and detoxify the body by stimulating internal organs. It revitalizes the spine, stretches the hips and shoulders, and improves digestion, which can become sluggish during long periods of sitting.How to do Ardha Matsyendrasana:

Sit on the floor with your legs extended.
Bend your right knee and place your right foot outside your left thigh.
Place your right hand behind you for support, and hook your left elbow outside your right knee.
Inhale to lengthen your spine, and exhale to gently twist to the right.
Hold for a few breaths, then switch sides.

6. Cobra Pose (Bhujangasana):

Cobra Pose is a powerful heart-opening backbend that stretches the front of the body, especially the chest and hip flexors, which tend to become tight from sitting. Bhujangasana opens up the chest, improves posture, and strengthens the muscles in the back and shoulders.How to do Bhujangasana:

Lie face down with your legs extended and the tops of your feet pressing into the floor.
Place your hands under your shoulders.
Inhale as you press into your hands and lift your chest off the floor, keeping your elbows slightly bent.
Lift your chest, but avoid overextending your lower back.
Hold for 5 breaths, then gently lower back down.

7. Corpse Pose (Savasana):

Savasana, or Corpse Pose, is the ultimate relaxation pose. It allows the body to fully rest and integrate the benefits of your yoga practice. While it may look simple, it’s essential for calming the nervous system and relieving mental stress. Savasana helps reset the body and mind, making it the perfect way to conclude your yoga session and recover from the physical and mental stresses of sitting.How to do Savasana:

Lie flat on your back with your legs extended and your arms resting at your sides, palms facing up.
Close your eyes and focus on your breath, allowing your body to sink into the floor.
Stay here for 5-10 minutes, letting go of any remaining tension.

Adding yoga into your daily routine can do wonders for counteracting the negative effects of sitting. Regular practice will improve your posture, release tight muscles, and help you maintain flexibility. Whether you have a few minutes or an entire hour, taking time to stretch and realign your body will not only make you feel better but also enhance your overall well-being. So, roll out your mat, breathe deeply, and enjoy the rejuvenating benefits of these simple but powerful poses! Practice yoga online regularly with experienced yoga teachers on Shvasa. Meta Description: Learn and practice the top yoga poses to counteract the effects of prolonged sitting. Summary: Yoga offers a simple, yet powerful remedy to counterbalance the effects of prolonged sitting, helping you stretch, strengthen, and restore mobility. Explore the best yoga poses to counter the effects of sitting. FAQs:

How does yoga help when sitting for a long time?

What are the best yoga poses to reverse the effects of sitting?

Regular practice of cat-cow pose, cobbler’s pose, downward-facing dog pose, seated forward bend, cobra pose and corpse pose will help improve your posture, release tight muscles, and maintain flexibility in the spine and hip region.